Rest Day…..

…..yeah right

A.

4×8 bent over barbell rows

B.

3 sets:

10 strict (weighted) chin ups

15-20 stationary dips

C.

12 min amrap:

max reps dumbbell Curtis P

w/ a partner, alternate every 5 reps, both partners do 3 burpees each time you switch

Curtis P =

1 power clean

1 front rack lunge step/leg

1 push press

A.

A.

5 sets:

1 Pause Jerk

B.

6 sets:

1 Split Jerk

C.

four rounds for max reps:

1 min max front squats (95/65)

1 min rest

1 min max push press (95/65)

1 min rest

A.

8×3 hang power clean

B.

21-18-15-12-9-6

alternating DB snatch

box jump (30/24″)

A.

6 sets:

3-5 push presses

B.

four rounds for time:

5 reps DB complex*

200m run

*one rep of the DB complex =

Start from the plank with DBs in hands,

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump feet in to standing

DB power clean

Push Press x 2 reps

A.

back squat

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2×2 @ 90%

B.

15 min amrap:

5 front squats (115/75)

10 front rack lunge steps

15 TTB

A.

4×5 deadlift

B.

5 rounds for time:

50 DUs

7 power cleans (185/125)

A.

1RM power snatch

B.

10 rounds for time:

3 power snatch (75-80%)

12 WBS

For time:

800m Run

20 Deadlifts (Rx 225/155, Rx+ 265/185)

30 CTB Pull-Ups

40 Burpees

50 Box Jumps (24/20)

40 Burpees

30 CTB Pull-Ups

20 Deadlifts

800m Run